Monday Upper Body (Strength)

Tuesday Lower Body (Strength)

Wednesday Rest Day
Thursday Upper Body (Hypertrophy)
Friday Lower Body (Hypertrophy)
Saturday Rest Day
Sunday Rest Day

Upper Body (Strength)

Exercise Reps Sets Weight
Bench Press 5 5
Lat Pulldown 5 4
Seal Row 5 3
Overhead Press 5 3
Dumbell Curl 5 3
Skullcrushers 5 3

Upper Body (Hypertrophy)

Exercise Reps Sets Weight
Bench Press 10 5
Lat Pulldown 10 4
Seal Row 8 3
Overhead Press 10 3
Barbell Curl 10 3
Diamond Press (Tricep) 10 3

Lower Body (Strength)

Exercise Reps Sets Weight
Squat 5 5
Deadlif 5 5
Lunges 5 3
Leg Extensions 5 2
Hamstring Curls 5 2
Calf Raises 5 2

Lower Body (Hypertrophy)

Exercise Reps Sets Weight
Squat 10 4
Deadlif 10 4
Lunges 10 3
Leg Extensions 12 3
Hamstring Curls 12 3
Calf Raises 12 2
<<Weekly Overview

***Fill in to track your progress. Remember It's all about progressive over load over time***
***Remember to have fun with it and focus on steady progression. Consistency is the name of the game***